Effective exercises to lower cholesterol: 5 scientific methods that improve your cardiovascular health

The accumulation of cholesterol in the blood is one of the main risk factors for developing heart disease. Although medications can be effective in reducing these levels, various studies—including those conducted by the Mayo Clinic —support that certain lifestyle changes can also significantly contribute to improving cardiovascular health .

Among the most effective measures are regular physical activity, a balanced diet, weight loss, quitting smoking, and moderating alcohol consumption.

One of the fundamental pillars of cholesterol control is diet . Reducing your intake of saturated fats, found primarily in red meat and full-fat dairy products, can lower LDL cholesterol , known as "bad cholesterol."

It is also recommended to avoid trans fats , which used to be used in processed products such as margarines and industrial pastries, and which have been banned in the United States since 2021.

At the same time, consuming foods rich in omega-3 fatty acids , such as salmon, walnuts or flax seeds, although it does not directly reduce LDL cholesterol, provides other benefits for the heart, such as lowering blood pressure .

Likewise, increasing your intake of soluble fiber —found in oats, apples, and beans—can reduce the absorption of cholesterol into the bloodstream. Finally, incorporating whey protein, available as a supplement, has also shown positive effects in reducing total cholesterol .

In addition to a healthy diet , regular exercise plays a key role. Moderate physical activity —at least 30 minutes five days a week—helps increase HDL, or "good," cholesterol while facilitating weight loss.

Walking , cycling , swimming , running, or aerobic exercise are all options recommended by specialists. Even short sessions spread throughout the day can be beneficial. These exercises help not only improve the lipid profile , but also reduce blood pressure and strengthen the cardiovascular system in general.

Another important recommendation is to quit smoking. This decision not only improves your lipid profile by increasing HDL cholesterol , but also generates immediate benefits: twenty minutes after quitting, blood pressure stabilizes; within three months, lung function improves; and within one year, your risk of heart disease is reduced by half compared to a smoker.

Weight loss also has a positive impact on cholesterol levels. Even a modest reduction can make a difference.

Changing simple habits , such as replacing sugary drinks with water, opting for low-fat snacks, or incorporating more movement into your daily routine—for example, taking the stairs or walking during work breaks—can be enough to make significant progress.

Finally, moderate alcohol consumption has been observed to raise HDL cholesterol levels . However, the benefits do not justify its consumption in people who do not drink. If you do, the recommendation is to limit yourself to one drink a day for women and men over 65, and up to two drinks a day for younger men. Excessive alcohol consumption can cause hypertension , heart failure , and stroke .

Together, these five strategies form a comprehensive approach to lowering cholesterol and improving heart health . In situations where lifestyle changes aren't enough, medication may be necessary, although these measures are still helpful in bolstering their effectiveness and keeping dosages under control.

*This content was rewritten with the assistance of artificial intelligence, based on information from the Mayo Clinic.